The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health - And What You Can Do About It

by Shawn Talbott, William J. Kraemer (Foreword)

So—how can you really lower your stress levels, lose weight, keep it off and protect your health?  The first edition of The Cortisol Connection signaled a revolution in our understanding of the effects of stress hormones like cortisol, and explained the relationship between chronic stress, high levels of cortisol and the breakdown of the body’s health reserves. In his carefully designed SENSE Program (Chapter 9), Dr. Shawn Talbott presented simple guidelines for reducing stress, lowering cortisol levels, improving long-term health and reaching and main-taining desired weight. Research in the last five years has shown that there is more, and this new edition contains 25 percent new material, including Dr. Talbott has long maintained that lowering cortisol is as impor-tant to health and longevity as lowering cholesterol. This book explains why. With the information in this book, you can start NOW to reduce stress, lower cortisol levels, avoid weight gain and take more control of your health.

Genres: Health, Nonfiction, Psychology, Self Help, Medical, Brain, Nutrition

265 pages, Paperback

First published January 1, 2002

Reviews

[Tiffany · Rating 3 out of 5]

Interesting enough to finish in a day, but again, nothing mind-blowing.

[Dumitru Moraru · Rating 3 out of 5]

Cortizolul e un cuvânt nu chiar plăcut, pentru că ne duce gândul la stres. Corect, cortizolul e hormonul stresului. Dar atât timp cât acest hormon e în limite normale, nu avem pentru ce să ne îngrijorăm. Dacă nivelul lui crește peste normal o perioadă mai îndelungată, atunci apar tot felul de probleme. Atunci când suntem expuși la stres, fizic sau emoțional, are loc o cascadă de evenimente care modifică metabolismul în multe feluri. Stresul cronic are un efect dăunător asupra sănătății pe termen lung precum boli gastrointestinale, diferite disfuncții, metabolism dereglat, probleme cu sistemul imunitar/cardiovascular/nervos etc, arată cercetările. Organismul se poate descurca de minune cu stresul acut și anume prin exerciții. Pentru contracararea efectelor stresului cronic e nevoie de altă abordare, de soluții mai profunde.

Deci, care e rolul cortizolului? El e necesar pentru refacerea rezervelor de energie după situații de stres. Una din funcții e stimularea eliberării de glucoză, grăsimi și aminoacizi pentru producerea energiei. Autorul descrie amănunțit despre rolul cortizolului, modul cum afectează organismul în general atunci când e expus la stres cronic. Teorie este din plin, deși partea bună e că există și soluții practice.

Atunci când suferim de stres cronic, autorul pune accent pe somn, nutriție, exerciții fizice, suplimente și evitarea/controlul stresului. Acestea constituie prima linie de apărare! Apropo, alcoolul și cofeina nu sunt o soluție, deși o grămadă apelează la ele.
A doua linie de apărare constă din vitamine și minerale cum ar fi vitamina C, magneziu, complexul vitamina B, calciu. Acestea sunt utile pentru adaptare la stres.

Nutriționistul scrie ce produse și suplimente să evităm, dar și enumeră suplimentele ce pot normaliza nivelul acestui hormon. Atunci când trecem printr-o perioadă foarte intensă de stres, se apelează pentru o perioadă scurtă la adaptogeni gen ginseng, ashwaganda, rhodiola etc. Găsim suplimente de relaxare și calmare pentru combaterea insomniei, depresiei și stresului cum ar fi ceaiuri de plante, melatonina, valeriana, sunătoarea etc. Autorul recomandă să folosim temporar si alte suplimente pentru controlul glicemiei (crom, vanadiu etc), pentru menținerea masei musculare, pentru stimularea sistemului imunitar (echinacea, vitamina C, seleniu, probiotice/prebiotice, zinc și altele).

Totul e scris detaliat, poate chiar prea detaliat, ceea ce poate fi cam obositor de citit. Limbajul e ok, e multă teorie științifică, dar nu pot să spun că e total neprietenos cu cititorul. Un alt dezavantaj al cărții e că sunt tratate superficial metodele de relaxare altele decât exercițiile fizice. A menționat în treacăt plimbări, citirea unei cărți, muzică. Aș fi dorit să pună mai mult accent pe metodele de control al stresului, de descărcare sub aspect psiho-emoțional.

[Strivetoengage · Rating 2 out of 5]

The book Cortisol Connection by Shawn Talbott is an interesting read and he suggests that one keeps a food and mood diary for 7 to 10 days to record every bite eaten (including time of day) and mood and energy levels before and afterwards. I did this for about 4 weeks and it helped me to remove sugar and grains from my diet. Part-way through the book I realised that Talbott’s agenda was not so much to enlighten as to proselytise about his special approach (and make money). He is a strong advocate of dietary supplementation.

I first posted this as part of a blog post: https://strivetoengage.wordpress.com/...

[Louise Mathewson · Rating 5 out of 5]

Excellent book for aging issues, including weight, sleep, fatigue, etc. and how stress can make us lose our health. Includes information on supplements to help modulate cortisol in our systems.

[Deanna · Rating 4 out of 5]

I feel like I already knew a lot of the information in this book but Talbots does a great job at illustrating how stress impacts our health and the different factors that contribute to lowering cortisol. He gives a lot of resources and explains why they work and goes really deep into them. He also provides examples and plans for starting your own regimen that’s helpful for those who don’t know where to start.

[Kiran · Rating 3 out of 5]

Interesting deep-dive into cortisol and how it works in the body, what to do when it goes awry, etc. Parts of this felt very dated, and a lot of the information was rather elementary if you've studied stress and it's impact on the body at all. However, the information on various herbal remedies and supplements was very interesting and useful.

[Danice · Rating 3 out of 5]

Well presented information about the connection between cortisol and a healthy weight. Tying in the phenomenon of "adrenal fatigue" this book offers comprehensive treatment options, as well as insights regarding: lifestyle, supplements, and stress management.

[Eniko Rozsa · Rating 3 out of 5]

Informative but with the agenda of selling supplements.

[Alicia · Rating 5 out of 5]

A great book to help understand cortisol! Must read.

[Gabriela · Rating 3 out of 5]

I feel I already knew most of the information contained in this book. I thought it focused too much in supplements, which don’t interest me. There was some good information at the beginning, though.

[Lisa · Rating 4 out of 5]

Less than 250 pages
2025 Reading Challenge @ READERHAVEN

[Sz · Rating 4 out of 5]

So what is SENSE?
S – Stress Management Techniques
E - Exercise
N - Nutrition
S - Supplements
E – Evaluation
https://www.crushcamp.com/letters/cor...

[Michelle · Rating 3 out of 5]

Interesting health and wellness book. I took a lot of notes and tried some supplimetns to help cut down on teh stress factor.

[Julie · Rating 4 out of 5]

This books is straight forward and makes a lot of sense. Since I am pretty stressed out all the time, this book had some good ideas for me as far as strenghtening my immune system.

[Donna · Rating 2 out of 5]

Another book my friend lent me. Has Sarah heard about this one - it is mentioned on the box of that "belly fat" diet product that starts with a R.

[Teak Wall · Rating 5 out of 5]

Stress is bad for you. Really, really bad.

[Andrea · Rating 3 out of 5]

This book helped me begin to understand some of the changes in my body over the last 5 stressful years. Helpful info on supplements.

[George Farris · Rating 5 out of 5]

I've been using the supplements this book recommended for several years now. This book was very enlightening and beneficial.

[hemlet kiai · Rating 4 out of 5]

Interesting. Now if only I can rein in my cortisol.

[Neil · Rating 3 out of 5]

Most people would probably benefit from reading this book. A lot of it I'll incorporate into my life. The test at the beginning seems to be designed so everyone reports abnormal stress though.

[Tony · Rating 5 out of 5]

Must read for anyone concerned about stress.

[Sarah · Rating 4 out of 5]

Interesting